Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12.4% 360kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	41% 53.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	20.3% 14.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	150% 600μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	689% 620mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	150% 12mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80% 560mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	171% 2570mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24% 889g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Brussels Sprouts with Salt vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Brussels Sprouts with Salt have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 1.5 times more Vitamin C and 1.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin A and 3.1 times more Vitamin E than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled and Drained Brussels Sprouts with Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Brussels Sprouts with Salt vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Brussels Sprouts with Salt have 2.4 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 2.2 times more Potassium, 2.1 times more Selenium and 23.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled and Drained Brussels Sprouts with Salt and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Manganese, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Brussels Sprouts with Salt have 1.3 times more Energy, 4.1 times more Omega 3 and 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Boiled and Drained Brussels Sprouts with Salt and Boiled Chopped Frozen Broccoli have similar amounts of Sugars, Fiber and Protein per 1 kg.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.